June 16, 2007 Saturday workout TOTAL: 8.75

Woke up at 6 am and had coffee...drank some nuun water on the way out to the workout. Met up with Ric/Carm group at rock. Rained this morning...kinda cool...no wind...Warmed up around Lamar LOOP> drank water/nuun and started stratford loop/RedBud/LAB...I charged up the hills behind Carm/Cassie. I slowed down quite a bit on the downhill....I was breathing pretty hard the first 3 hills. sid and kennedy passed me but I would catch them going up hill. When we turned on Red Bud, I relaxed and took it easy. When we turned on LAB, I caught up to Kennedy and passed him early. I felt really good and was keeping my pace at around 6:40. I went down to 6:05 a little but still felt good. I had Sid in sight but couldn't catch him. I finished strong at the Rock and drank water.

Warm Up: 25 minutes
Stratford/Red BUD/LAB: 30 minutes
Cool down to track: 1 minute 30 sec
1 mile fast on track: 1:38, 1:33,1:33, 1:32 = 6:18 (Ricardo told me to do 6:20)

The mile felt tough but my form stayed good after Ricardo told me to lead with my knees.

Cool down: 1/2 mile: 5 minutes

June 15, 2007 Friday Took OFF

I woke up around 7 am this morning to get some sleep. I've been waking up pretty early these last few days and don't want it to catch up to me. I told Ricardo I was going to do 2 appts on Friday to be rested by Saturday but I'm still not out of the habit of saying 'NO" to clients. I booked 4 clients and then forgot to give myself a lunch. I ate a bar around 11:30 am and then went to the chiro around 2 pm. I picked up Zen spicy chicken (dark) and white rice for lunch with a little seaweed salad. Ate by 3 pm. Hung out and then went to central market. DT, Cam and I went to EZ's and I ate a sm. caesar, and Liberty Chicken with rice. Tea...went to Jefferson and worked until 9:30 pm on taping up windows b'c of rain forecast. Went to sleep by 11 pm. Woke up for workout at 6 am..

6/14/2007 Thurs Run 6 miles at 7:30 pace

I woke up this morning at 5 am. I made coffee and took it with me on the road. Got to BSS at 5:27 am. The guys were there, Fred, Paul, James and Darlene. we warmed up through Zilker Loop and under Mopac bridge up Veterans. Then we started going alittle faster. The guys were doing fartleks, Darlene and I just ran at a comfortable pace, around 7:30 to 7:45 and went to Enfield and turned around. We came back at 7:15 pace, I felt great. It was pretty muggy this morning but it didn't effect me. Before we started running, my right TFL was tight. It's still a bit tight and I'm going to call Mike Bandy this morning to adjust my hips. We finished and I stretched with Darlene before I drove home. I ate 2 pork, avocado sandwiches (small) and 2 cups of coffee. It was really good. Now I'm sitting here with Cameron as he reads the paper. Weights this afternoon at Pure Austin.

Stratford out and back 6/13/2007 6.5 miles

Woke up at 5 am and made some coffee. I grabbed all my stuff and ran out the door to meet the group for a 5:30 am run. Paul, James, Fred and Jennifer Stewart met up at BSS. We started out at an easy pace towards straford. We chatted along the way and Fred and James were arguing about Politics...shock. But it was a good distraction. we started up the first hill and I felt pretty good. My legs weren't turning over as well as I'd like but I have taken the last 2 weeks pretty easy. We ran hard up the hills and recovered down the hills. It was about 77 degrees and high humidity. I stayed with Paul and Fred the whole time. The pace was pretty good considering the hills. I think I averaged about an 8:15 pace. When we finished I felt really fresh, which was great. I saw Cameron in the parking lot, he was going hiking. so, I joined him for a 3 mile hike in the greenbelt. He got stung by a bee. I didn't get a chance to do weights today. I had 4 appts. Ate a great b'fast, lunch and dinner....Weights tomorrow for sure